02/12/2025
Snacking all day? Always hungry? Low energy after lunch?
You might not be getting enough protein in your diet.
Starting your day with a high-protein breakfast can set you up for steady energy, better focus, and fewer cravings. When mornings feel rushed, it’s easy to skip breakfast—but skipping meals often leads to low energy, overeating later in the day, and reduced cognitive function and mood. It can also increase the likelihood of making poorer food choices.
Protein plays a key role in keeping blood sugar stable, helping you stay full for longer, and reducing the craving to reach for sugary snacks. Long term, steady protein intake supports metabolic balance and may lower the risk of conditions linked to glycaemic swings, such as diabetes, heart disease, and cognitive decline.
If fitness or longevity is your focus, protein becomes even more important. Consistent intake supports muscle growth, metabolism, weight management, and improved mood and concentration.
How much protein do you need daily?
Most adults benefit from 1.2–1.6 g of protein per kilogram of body weight to support muscle health, immunity, and overall well-being. Needs vary based on age, activity, and health goals—athletes may require 1.6–2.2 g/kg, while older adults often need 1–1.3 g/kg to help prevent muscle loss.
Rather than stressing over exact numbers, simply aim to include one or two good protein sources in your morning meal to set a strong foundation for the day.
Add some protein to your daily breakfast -
Eggs: 6 grams of protein per normal-sized egg
Greek yogurt: 10 grams of protein per 100g
Cottage cheese: 11 grams of protein per 100g
Tofu: 8 grams of protein per 100g
Chickpeas: 21grams of protein per 100g
Red kidney beans: 24g per 100g
WIP protein powder 25-27grams of protein per 30g serving
Almonds: 3 grams of protein per 24.2g (around 12 almonds)
Oats: 5 grams of protein per ½ cup
Milk: 3.3grams of protein per 100g
Soy bean milk: 3.3grams of protein per 100g
Pure peanut butter: 4grams of protein per 1 table spoon.
Hummus: 2-3grams of protein per 2 tbsp
Chicken breast: 31grams per 100g
